Who says that lifting weights in a gym is the only way to get fit and feel good? There are many different ways to get a good workout in, even if you don’t enjoy lifting weights or traditional cardio. Skipping is a great way to challenge yourself, have fun, and get fit.
What is Skipping Good For?
Skipping is a quick and efficient workout perfect for those short on time, as well as those looking to get fit, burn fat, lose weight, or even challenge themselves with a new skill.
As well as being good for heart health and building a strong cardiovascular system, it’s also an extremely versatile workout that can be done with little space and can be used as a warm-up, cool-down, or even a incorporated into a hardcore HIIT workout.
The Benefits of Skipping
Skipping has many benefits. It’s a great way of building stamina, endurance, speed, and strength in the legs, as well as building balance and stability.
Skipping is an efficient workout
If you want to get fitter without spending hours in the gym every week, skipping is a great workout. 10 minutes of skipping a day can be as efficient as 30 minutes of running a day. So, if you’re strapped for time or want a higher-intensity workout to get better results, skipping might be for you. You can also add in intervals, speed changes, and a variety of skipping types to ramp up the workouts even more.
Skipping boosts cardio health
Skipping is a cardio workout that can be good for heart health. So, if you’re looking to improve your overall cardio health, skipping is a great workout.
Skipping challenges the body and mind
Skipping can also be a great way to challenge your mind by learning a new skill. Many people haven’t skipped since childhood, so it’s a great way to relearn a skill or level up for those who skip regularly. There are so many moves, rope types, and styles to try that’ll keep you having fun and mentally stimulated — it won't even feel like you’re working out.
Skipping helps with co-ordination and balance
Skipping requires full-body movement, with the upper and lower body working together, and hand-eye coordination is crucial in the movement. As you get better, your coordination will also improve, which can help in other workouts and everyday life.
It’s also important to have good balance when skipping as the movement requires you to move quickly between feet. As you get stronger and can skip longer and quicker, your balance will also improve as you build a stronger core and body.
Skipping builds speed
As well as building stamina, skipping is a great way to build speed. There are a variety of feet patterns, rope styles, and interval-based training that can help you build up your body's ability to move quickly. If you’re a keen sportsperson, enjoy running, or just want to move quicker, then adding skipping to your workouts can help you achieve that.
Skipping Rope Exercises
Basic jumps
The fundamental skipping movement — all beginners need to master this movement before moving on. You can use a heavier rope when starting to make it easier to learn. This is the easiest movement, but also the most versatile. A simple jump can be manipulated by speed, rope type, and time spent skipping.
Alternating jumps
Once you’ve mastered basic jumps, you can add intensity by switching to the alternating foot jump. Learning to move from one foot to the other will help build speed, stamina, and coordination. Try switching from basic jumps to alternating as part of an interval period.
Double under
The double under is a sought-after skill when it comes to skipping — the art of getting the rope around you in one jump. This requires core and leg strength to be able to be explosive, shoulder and arm strength for speed of the rope. It’s a great one to give your mind a workout too as you try to master the movement.
High knees
If you want to take the cardio up a notch, try high knees. This movement will help get your heart rate up, build strength in your legs, and give you a higher-intensity workout.
Heel-to-toe steps
Looking to build speed and footwork? Then the heel to toe step is a great way to challenge yourself. A fun footwork pattern that can be used in any skipping workout, it can help challenge your coordination and speed.
Why not take things a step further and try skipping as part of a HIIT workout?
High Intensity Interval Training (HIIT) | What Is It and How To Do It
Become a HIIT pro with our PT's advice.
Skipping Workout Tips
1. Jump on the balls of your feet
Keep your knees soft and bounce lightly on the balls of your feet when jumping. Also make sure your heels off the ground at all times.2. Keep your core engaged
Your core keeps you stable, upright, and helps with jumping. Building a strong core will help you get faster and stronger.3. Don't jump too high
Keeping your feet closer to the ground will make you faster and more efficient when skipping, meaning you won’t tire too quickly. Try to stay relaxed through your body.
4. Use your wrists, not your arms and shoulders
It’s easy to try and swing the rope around using your arms and shoulders, but the movement of the rope should come from the wrist. Aim to flick your wrists out with your arms at waist height and a 45-degree angle.
5. Keep your upper body upright
Controlling your upper body will help you move quicker, more efficiently, and allow you to work harder for longer.
6. Get into a rhythm
Find a rhythm that works for you. This will help you feel more motivated and enjoy your time skipping.
7. Get the right rope and the right length
This seems simple, but many people don’t have the right length of rope. Press one foot in the middle of the rope on the floor, and the handles should be no higher than nipple height. You can also get a variety of rope types depending on what style of skipping you want to learn.
8. Don’t stop practising
Skipping takes time to get the hang of, so don’t stop if you don’t pick it up straight away. You’ll get there eventually.
Getting Started with Skipping Workouts
Now that you’ve got all the moves and tips down, you need to make sure you have everything you need to get started and make your first skipping workout a success. Here’s what you’ll need:
- Skipping rope (right weight and height).
- Gymwear — wear something comfortable that will support you during your workout.
- Skipping mat — you don’t want to hit the floor with your rope, so a skipping mat can help.
- Water bottle — to make sure you stay hydrated throughout your workout.
Take Home Message
It's good to try something fun or learn a new skill to keep our workouts fresh, and skipping is a great way to boost heart health, increase stamina, build endurance, and improve balance and coordination.
Skipping a great way to challenge your body and mind, plus results can come quicker than traditional cardio with an enjoyable edge too. Plus, there’s so much variety in skipping movements and versatility in the workouts.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
